Low-Carb FAQ

I've only lost xx pounds and it's been almost a week! What gives?

Everybody loses at a different rate. However, a week is hardly sufficient time to determine if any diet is going to work. The low-carb way of eating is a life-long commitment. Most people will have lost a few pounds after only a week, but don't be too surprised if you haven't.

Can I drink alcohol on a low-carb diet?

Hard liquor does not have carbs, but the alcohol is processed by your liver, diverting its attention from other, more important, chores. Beer and wine also have a significant amount of carbohydrates. For those passed the first two weeks, a glass of red wine or bottle of lite beer once in a while shouldn't hurt. Read more about alcohol and its metabolism here.

Can't I eat just a little bread (or potatoes, or dessert, etc.)?

Any amount of highly-processed carbs will continue to trigger carb cravings in most people. They will also prevent those who have chosen a ketogenic diet from remaining in ketosis. For these reasons, it is highly advisable not to consume any high-carb foods, even in small amounts.

Isn't being in ketosis dangerous? I heard it was not normal.

Ketosis is a normal condition. Almost everyone's body goes into a state of ketosis during the night when they sleep. It is the natural process that occurs when your body breaks down its stores of fat and uses the by-products for energy. A ketogenic diet is one in which you consume such a low amount of carbohydrates that your body is in a state of ketosis all the time. Although some authorities have suggested that prolonged ketosis may result in weakend bone tissue in time, there is no scientific evidence of this. Our cave-dwelling ancestors were in ketosis most of the time, since they did not eat any processed carbs.

Isn't ketosis harmful for diabetics?

No. Sometimes, type 1 diabetics who have lost control of their blood sugar develop a state called ketoacidosis. This is also marked by an increase in the number of ketone bodies in the blood. This is a potentially dangerous condition when the blood pH falls too low. Ketogenic diets do not lower the pH (increase acidity) of the blood.

I'm a diabetic. Should I be on a low-carb diet?

Definitely! If you have type 2 dabetes, a low-carb diet can work to bring your blood sugar back to normal. Most people are even able to cut down on or even stop their diabetes medication after a while. (Do not stop medications on your own. Consult your physician.) It can help type 1 diabetics regulate their blood sugar levels better.

Doesn't a lot of protein harm the kidneys?

No. There is no evidence that eating a high-protein diet will harm healthy kidneys. Read why here.

What are the calorie guidelines for a low-carb diet?

Generally speaking, there are none. Eat until you're full and satisfied, but eat only appropriate foods.

What are appropriate foods?

Meat, eggs, cheese, fish, and poultry are appropriate for a low-carb diet, as are most green leafy vegetables. Consult the Food Guidelines section.

What foods should I avoid on this diet?

Stay away from all foods containing any form of sugar or flour. That includes most fruits, breads, pasta, gravy, pastries, candy, and juices. Also, avoid eating grains and high-starch vegetables, such as potatoes, corn, and beets.

How many carbohydrates are there in (whatever food)?

A handy carbohydrate gram counter should be in your pocket or purse at all times. When online, check the USDA Food Database to look up the nutrients in most foods.

Can I drink milk on this diet?

No. Milk has a lot of carbs in the form of lactose sugar. You may use heavy cream to lighten your coffee.

Why is it advised to avoid caffeine?

Caffeine can act to stimulate insulin production. It has been known to cause stalls in some people.

I'm on a long stall. What should I do?

A stall or plateau is defined as four or more weeks of no weight loss. If you are on a stall, there are a number of things you can try. Helpful hints can be found here.

Do those carb blockers really work?

No. Carb blockers, regardless of brand name, may work in the laboratory, but they are broken down by the digestive system before they can effectively neutralize dietary carbs.